And it’s that last part that’s most important.
you better get in the gym, and get in the gym often.
And last thing: go slow!
Each set of eight to ten repetitions should take at least 30 seconds to complete.
Rest one to two minutes between sets, completing three total sets.
The entire exercise should be controlled.
Perform ten to 12 repetitions on one side before switching legs.
Perform three to four total sets, resting about a minute between sets.
As your hips press backward, you should feel a stretch through your hamstrings.
Perform three sets of eight to ten repetitions, resting for one to two minutes between sets.
Bend your knees slightly and hinge your hips back into a sort of “baby squat.”
This is a single set.
Shake your legs out and rest for about 30 to 60 seconds, then complete two more sets.
But they also target your adductor group, the muscles that run along your inner thighs.
Stand tall with your feet roughly shoulder-distance apart, your knees slightly bent, your weight in your heels.
Perform ten to 12 repetitions to the right before switching sides.
When you’ve worked both legs, you’ve completed one full set.
Rest for 30 to 60 seconds, then perform two more sets.
Start on the floor, on your hands and knees, with your feet flexed.
From this position, shift your weight slightly to your right side, taking pressure off your left knee.
After working both legs, rest for 30 to 60 seconds, then complete two more sets.
Hit them once with a solid, single-leg calf raise.
Complete two to three sets per leg, resting about a minute between sets.
Use a Tabata timer to keep track of your intervals, and alternate between lateralspeed skatersandjump squatsduring work intervals.
As both of these exercises require powerful jumping motions, it’s critical to pay attention to your form.
